Anterior Pelvic Tilt is a posture issue that’s is most commonly caused by sitting all day resulting in shortened hip flexor, and thus pulling your pelvis forward, making the arch ore prominent and putting extra stress on your lower back and lumbar spine.
Correcting Anterior Pelvic Tilt is easy and is hard. It’s easy because once you know you have Anterior Pelvic Tilt, the solution is simple: to stretch and lengthen those muscles that are pulling your pelvis forward, and strengthen those that help with pulling the pelvis backwards. The hard part is that it take some time and dedication. You might not see result in a few weeks but if you stick to your exercises and stretches for a few months, your anterior pelvic tilt will definitely improve over time if not fixed completely.
Step 1: Foam Rolling to release tense muscles
Foam Rolling is very useful in resolving muscle knots or trigger points, which is caused by injuries, repetitive motion, and prolonged inactivity which degrade the function of your muscles and fascia (the connective tissue that surrounds and supports your muscles)
By deep-tissue massages, which apply firm pressure to a trigger point for a few seconds, will help release the tension and encourages recovery. This can be done by massage therapists, who are an expert at this type of therapy, but there aren’t many people can afford to hire one as often as needed. Foam Roller thus became a very convenient and economical means of self-treatment as you can do it at home anytime you want.
A Foam Roller can easily be bought on Amazon, this 13-inch is the one that helped me with my Anterior Pelvic Tilt:
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Focus on the low back section and Gluteal Muscles, IT Band and Lateral Qaudriceps section for correcting Anterior Pelvic Tilt.
Step 2: Static Stretching
You will to perform these static stretching daily to lengthen your tightened muscles.
Hip Flexor and Psoas Stretch:
Hip Abductor exercise with Thera-band:
These will be the major muscles you need to stretch. Do not stretch your hamstring, where most people do, because if you have Anterior Pelvic Tilt it is very likely that you have weak hamstrings and stretching them will only make them weaker.
Step 3: Strengthening Weak Muscles
Muscles you need to work on are your Glutes, Hamstrings, Abdominals and Obliques. Again perform these exercises daily to best strengthen them and improve their endurance.
Glute Bridge for Glutes:
Squats for Hamstrings (if you are do weight-training try Deadlift instead):
Planks for Abdominals and Obliques:
Pelvic Tilt Exercise for Deeper Abdominals:
Step 4: Practice Proper Posture
Engage your Glutes, i.e. Squeeze them tight, as much as possible throughout the day even when sitting or walking, your body will eventually get used to it and engage it for most of your day-to-day activities. Do the same for your core/abdominals as well.
Try doing this all day get into a habit of doing it, or at least a habit of reminding yourself to engage them. If you are really doing this your body will get used to it after a week or two.
Besides this remember to foam roll, stretch and perform the above exercises everyday. I am not joking – the hard you work the faster you can get rid of your Anterior Pelvic Tilt.
Remember this is all about determination and persistence. Nothing comes easy but it is definitely worth it.
Cover Image Credit: philgradwell